Isu tinosimudzira sei kugadzirwa kwe collagen muganda?

Isu tinosimudzira sei kugadzirwa kwe collagen muganda?

Collagen ipuroteni hombe inoshandiswa mukugadzira matishu anobatanidza, ayo anozochengeta mamwe ese matishu pamwechete. Collagen inowanikwa mumapfupa, majoini, ropa, tsandanyama, uye cartilage. Collagen ndiyo puroteni yakakosha kune ganda rine hutano, sezvo richiripa elasticity uye simba. Collagen inoitawo chikamu chimwe muzvitatu cheprotein yose yemuviri.

Sekureva kweNDTV, patinenge tichikura, maitiro edu anotanga kudzikira uye izvi zvinokanganisa kugadzirwa kwe collagen, pamwe ne "mararamiro emazuva ano" ezvekudya zvine shuga, kusvibiswa, kuputa uye kuratidzwa nezuva zvakanyanya zvese zvinokanganisa kugadzirwa kwe collagen.

Sezvo collagen inoderera, ganda rinotanga kunyunguduka uye makwinya kuoneka, majoini anooma uye anorwadza, uye mapfupa anowedzera brittle.

Zvitubu zvakakosha zve collagen

Nyanzvi dzinopa mazano anotevera kuti unakidzwe neganda rine hutano:
• Kurara kwakadzika kwe7 kusvika ku9 maawa
• Kuita maekisesaizi
• Dzivisa kunetsana uye kusagadzikana
• Rega Kusvuta

Nyanzvi dzinokurudzira kudya mapuroteni emhuka akapfuma mu collagen zvakasikwa, pamwe chete nekudya kwezvirimwa zvine huwandu hunokosha hwekudya, sezvinotevera:
1. Amino acids: Kune makumi maviri amino acids anoumba mapuroteni ese ari mumiviri yedu, anosanganisira mapfumbamwe akakosha amino acid asina kugadzirwa nemuviri uye anoda kuwanikwa kuburikidza nekudya, kusanganisira nyama, huku, nzungu, cottage cheese, soya mapuroteni, hove nemukaka. zvigadzirwa.

2. Vitamin C: Vitamin C inodzora kuumbwa kwe collagen, uyezve ine simba antioxidant uye inoita basa mukuchengetedza nekusimudzira ganda rine hutano. Vhitamini C inowanikwa mumichero yemacitrus, papaya, miriwo yemashizha egirinhi, matomatisi, mabheri, mhiripiri tsvuku neyero.

3. Zinc: Iyo mineral inodiwa muhudiki ndiyo yakakosha kudya kwekugadzira collagen. Inosimudzira kugadzirwa, inogadzirisa sero uye inodzivirira kubva mukukuvadzwa. Inoitawo mapuroteni kuti aumbe collagen. Oyster, zvigadzirwa zvemukaka, mhodzi dzenhanga, uye cashews zviri pakati pemanyuko akanakisa ezinc.

4. Manganese: Iyo inobatsira mukugadzirwa kwe collagen nekuita ma enzymes anokurudzira kugadzirwa kwemaamino acids, senge proline inowanikwa mucollagen. Manganese inowanikwa mushoma muzvokudya zvakaita sezviyo, nzungu, nyemba, mupunga webrown, muriwo wemashizha ane mashizha, uye zvinonhuwira.

5. Mhangura: Inoshanda nekuita ma enzymes anodiwa kugadzira collagen. Aya ma enzymes anobatsirawo kubatanidza ma collagen fibers nemamwe mafiber, kugadzira tambo yewaya inotsigira tishu. Zviyo, bhinzi, nzungu, shellfish, nyama yenhengo, mashizha ane mashizha, uye maprunes akaomeswa zvose zvinogadzirwa zvakanaka zvemhangura.

Collagen Supplements

Zvimwe zvidzidzo zvakaratidza kubatsira kweimwe collagen supplements maererano nekufamba uye majoini muvanhu vane osteoarthritis uye nevatambi. Mhedzisiro yeongororo, yakaburitswa mujenari Nutrients muna 2018, yakawanawo kuti kushandisa collagen peptide inovandudza hydration yeganda, elasticity, uye makwinya muganda remunhu.

Sezvo tsvakiridzo uye data resainzi kwemakumi emakore zvakaratidza kuti kudya zvinovaka muviri muchimiro chazvo kunobatsira zvakanyanya kune hutano hwese hwemuviri wemunhu, saka zvakanaka kushandisa collagen yekuwedzera kwenguva pfupi pasi pekutariswa kwenyanzvi, asi funga kuti hazvisi zvekutsiva zvachose chikafu chine hutano chakagadzirwa Kubva kune zvinyoro zvinongedzo.